19

Lesson 3
Physical Fitness
In this lesson, we will deal on understanding physical fitness, its components and sub-
components, as well as its physiological and psychological benefits.
Objectives:
At the end of the lesson, the students are expected to:
1. Understand the definition of physical fitness and its components and sub-components,
physiological and psychological benefits
2. Appreciate the importance of physical fitness
3. Perform related physical fitness activities to measure level of physical fitness.
Lesson Proper
Our body is designed to move naturally, it could be lifestyle, occupation, domestic, and
leisure activities such as sports and other physical activities. The ability of our physique to move
every day without getting tired easily and has ample reserved energy to produce and to resist
diseases is called Physical Fitness. An individual who acquires this ability is considered
physically fit person. Going to gym for the purpose of getting fit every day or by preferred schedule
is considered as planned physical fitness activity, while on the other hand doing activities like
household chores such as mopping the floor, fetching water, cooking, and etc., are considered
as unplanned activities.
Physical Fitness has its own components, one is primarily associated with disease
prevention and functional health and this is called Health-Related Fitness Components. The
other one is called Skill-Related Fitness Components which is also associated with the ability
of our body to respond in any physical activity we engaged in.

Health Related Sub-Components

1. Body Composition- the combination
of all the tissues that make up the body, this
includes our bones, muscles, organs, and
body fats. A fit person has relatively low, but
not too low, percentage of body fat (body
fitness.
 20

2. Cardiovascular Endurance- the

ability of our internal organs to supply
oxygen towards the body such as heart
and lungs, and the ability of the blood and
blood vessels to work efficiently. A fit
person can persist in physical activity for
a relatively long period periods without
undue stress.

3. Flexibility- the ability of our joints to

work fully through a wide range of motion.
A fit person can move the body joints
through a full range of motion in work and
in play.

4. Muscular Endurance- the ability to

use our muscles for a long period of time
without getting tired easily. A fit person
can repeat movements for a long period
without undue fatigue.
 21

5. Muscular Strength- the ability of our

muscles to exerts force against heavy
loads. A fit person can do work or play that
involves exerting force, such as lifting or
controlling one’s own body weight.

Skill Related Sub-Components

1. Agility- the ability of the body to move
quickly and keeping the body under
control while moving. Illinois agility run is
a good example that requires agility.

2. Balance- the ability of our body to move

quickly when positioned and keeping it
under control. Stork stand test is a good
example that requires balance.
 22

3. Coordination- the ability of the body to

work together (e.g., eye and hand
coordination, eye and foot coordination). A
good example is badminton which requires
eye-and-hand coordination. Soccer play
that requires eye-and-foot coordination.

4. Power- the ability of the body to utilize

strength while moving. Pushing a car and
weight lifting are good examples of power.

5. Speed- the ability to make successive

movement one at a time. 100-meter dash
is a good example that requires speed.

6. Reaction Time- the ability of the body to

move once the signal is received. For
example, a pitcher pitches a baseball ball
and a baserunner runs throughout the
diamond court when the batter hits the
ball.
 23

Below is a table representing a summary of the Health-Related and Skill-Related Components.

Physical Fitness Component & Sub-Components

PHYSICAL FITNESS

Health-Related fitness Performance-Related Fitness

Components Components

✓ Cardiovascular ✓ Agility
Endurance ✓ Balance
✓ Muscular Strength ✓ Coordination
✓ Muscular Endurance ✓ Reaction Time
✓ Flexibility ✓ Power
✓ Speed
✓ Body composition

Activity 4: Do It Myself!

Direction: Browse the internet, and search on the physiological and psychological benefits of
physical fitness, at least 10 each. Your output must be submitted at google classroom.
My Target Heart Rate
To determine your exercise intensity is to see how hard your heart is beating during
physical activity. To use this method, you first have to figure out your maximum heart rate – the
upper limit of what your cardiovascular system can handle during physical activity.
You can calculate your Target Heart Rate (THR) by applying the formula below.
The Karvonen Formula:
Target Heart Rate (THR) = HRR x % training zone percentage + RHR
Heart Rate Reserve (HRR) = Maximum Heart Rate – Resting Heart Rate

Maximum Herat Rate (MRH) = 220 – age

Target Heart Rate (THR) – Refers to the heart rate needed to gain a training benefit. It is divided
into five different levels, zones or based on percentage of maximum heart rate achieved.
 24

Five Zones/Levels:

1. Zone/Level 1: 50% - 60% MHR. This level is used for extended period of exercise with the
purpose of building endurance. The body will burn fats as fuel to this level.
2. Zone/Level 2; 60% - 70% MHR. Tis level is also used to build to endurance, while helping
to strengthen the heart. It is moderate intensity that allows the individual to continue for an
extended period of time.
3. Zone/Level 3: 70% - 80% MHR. this level is also known as target heart rate zone, where
optimal aerobic training takes place. Overload occurs and aerobic gains are maximized in
this zone.
4. Zone/Level 4: 80% to 90% MHR. This level is referred to as the anaerobic threshold and
begins working anaerobically, as opposed to aerobics. Interval training usually takes place
in this zone.
5. Zone/Level 5: 90% - 100% MHR. This is referred to as oxygen debt, meaning the cardio-
respiratory system can no longer supply oxygen to the working muscles to sustain
movement at the current pace. Pushing to this zone would lead to injury and danger if you
are not extremely fit.

Resting Heart Rate (RHR) – this is the number of beats at resting phase. It is taken by counting
the beats per minute. The best time to count the beats is upon waking up in the morning. The
average RHR id 75 beats per minute (bpm) for males and 80 bpm for females.

Maximum Heart Rate (MHR) – it is the maximum number of beats the heart can beat in one
minute. To determine in a simpler method is to subtract one’s age from 220.

Heart Rate Reserve (HRR) – refers to the range between resting and maximum heart rate. For
example, a 10-year old girl wit a resting heart rate of 80bpm has a heart rate reserve of 130 that
is, 220-10 = 210; 210 – 80 = 130bpm.

Example:
Regine is a 16-year old college student and she wants to engage in exercise figuring
zone/level 2. Her resting heart rate is 85bpm. What is her target heart rate?

Using the Karvonen formula, the following computation is made:

MHR = 220 -16 = 204 bpm

HRR = 204 – 85 = 119 bpm

THR @ 60% = 119bpm x .60 + 85 = 156.4 or 156

THR @ 70% = 119bpm x .70 + 85 = 163. 3 or 168

Therefore, her target heart rate when she starts her exercise regimen is 156-168bpm for
her to get the benefits of exercise.

Activity 5: My Target Heart Rate

Direction: Compute your own Target Heart Rate. Submit the result at google classroom. This will
serve as your passport before proceeding to the next activity.
 25

Activity 6: Physical Fitness Testing

Directions: Prior to any physical activity, it will help to know the students’ general health status
through the Physical Activity Readiness (PAR–Q) & YOU questionnaire. Ask the students to fill-
up the PAR-Q and to answer the questions honestly. This questionnaire, if given before
participation in physical activity, can be of use for legal or administrative purposes.

Source: https://www.fgcu.edu/mariebcollege/rehabilitationsciences/exercisescience/files/EIM-
PAR-Q1-ada.pdf

SELF TESTING ACTIVITY FOR HEALTH-RELATED FITNESS

1. Anthropometric Measurements
Purpose: To determine Body Mass Index
Material/Equipment Needed: Bathroom scale, Tape measure

Execution:
a. Height. Stand straight, with buttocks and shoulder pressed against the tape
measure. Record the score in centimeters (cm)
b. Weight. Stand straight with weight evenly distributed on the center of the
weighing scale. Record in kilograms (kg)
c. Waistline. Locate your upper hip bone. Place your hands around your waist,
squeezing slightly and then moving your fingers downward until you feel the
top curve of your hips. Place a tape measure around your stomach above
the upper hip bone. Record in centimeters (cms).
 26

d. Hipline. Place tape measure on the widest part of hip in line with the pubis.
e. Computation:
e.1 Body Mass Index (BMI) – measure the body mass based on height
and weight that aid in determining weight categories.

BMI = weight in kg.

(height in m)2

Meters is use for height and Kilograms is use for weight. Supposed your weight is 60
kilograms and height is 1.7 meters; here’s your BMI:

BMI = 60 p
(1.7)2
= 60
2.89
= 19.53 (normal)

To identify if you are severely wasted, normal, overweight, obese refer to the table below.
BODY MAS INDEX RANGE CATHEGORY
Below 18.5 Severely Wasted
18.5 - 24.9 Normal
25 - 29.9 Overweight
30 and above Obese

f. Waist to Hip Ratio- measure of body mass-based fats percentage by the

relative measurement of waist and hip.
WHR = Waist Circumference (cm)
Hip Circumference (cm)
1. 3- Minute Step Test
Purpose: Test for cardiovascular Endurance level based on how quickly your
Heart Rate returns to normal after exercise.
Materials/Equipment Needed: Stop watch, 12 inches bench box, a
metronome
Goal: Step on and off the bench for 3 minutes straight while keeping consistent
pace.

Execution:
Stand close to 12 inches bench box (or stairs at home) while partner will set
metronome in 96 beats per minute (bpm). When ready, start the stop watch,
and march up and down. You can rest if you need to but remain standing.
When 3 minutes is up, stop immediately get your pulse rate. Record the
exercise Heart Rate: ________ bpm.
 27

Figure 1. (3 minute-step test)

2. Hamstring and Hip Flexor Test
Purpose: To test flexibility of the Hamstring and hips
Materials/Equipment needed: Protractor
Goal: Keeping both legs straight, lift one leg to the maximum angle with other
leg remains on the floor.

Execution:
Lie on your back on the floor beside a wall. Slowly lift one leg off the
floor. Keep the other leg flat on the floor. Keep both legs straight. Continue to lift
the leg until either leg begins to bend or the lower leg begins to lift off the floor.
Place a yardstick against the wall to mark the spot where the leg was lifted. Lower
the leg. Using a protractor, measure the angle created by the floor and the
yardstick. Repeat with other leg.

Figure 2. (Hamstring and Hip Flexor Test)

2. Zipper Test
Purpose: Test for the flexibility of the shoulder joints.
Materials/Equipment Needed: Tape measure
Goal: Raise one arm across back with bent elbow reaching down fingers of the
other hand.

Procedure:
In standing position, with your right hand, reach over right shoulder and at the
same time, place your left hand behind your back to try to touch the fingers of the
right hand. Perform the same test in the left hand. Measure the distance of
overlapped fingers in cm, if they fail to meet score as a minus or <0. Write zero if
the fingertips just touched with no overlap. Repeat the procedure with the other
hand. Record the score.
 28

Figure 3. (Zipper Test)

3. Curl-Up
Purpose: To test the strength and endurance of the abdominal muscles.
Materials/ Equipment Needed: Mat or flat platform
Goal: perform curl-up with proper pacing

Execution:
Lie flat on the floor. Bend your legs more than 90 degrees with feet remaining
flat on the floor. Lay down with arms extended at the sides, palm facing down
with fingers extended touching the tape mark. From that position, curl your
trunk up with heels in contact with the floor until your fingers reach 2nd marker.
Upon reaching, lower back to the starting position. Repeat one-curl up every 3
seconds. Continue the curl-ups and stop when you are unable to keep the
pace. Record the number of repetitions.

Figure 4. (Curl-Up)

4. 90-degree Push-Up
Purpose: To measure the strength and endurance of the arms and upper body.
Materials/Equipment Needed: Mat
Goal: To perform proper push-up for Men and Women

Execution:
Lie down facing the floor, place the hands just outside the shoulders with
elbows bent. Men: Support the body in a push-up position from the toes with
back, hip and legs align. Women: Support the body in a push-up position from
the knees instead of toes, with back, hip and legs aligned. Lower the body until
the upper arm is at right angle or (90 degrees). Repeat as many times as
possible.
 29

Figure 5. Push UP

5. Flexed-Arm Support (Static)

Purpose: Test the muscular strength of the shoulder and upper arm.
Materials/Equipment Needed: Mat, Stopwatch
Goal: Hold the Push-up position not more than 35 seconds.

Execution:
Follow Push-up procedure 1& 2. From the starting position, lower the body
until the upper arm is parallel to the floor and elbow flexed at 90 degrees.
Hold the position as long as possible. Record the obtained holding position.

Figure 6. Flex Arm Support

After performing each HRF components, below are the guided interpretations for your
score:

Rating Scale for Static Endurance

Waist to hip Men Women Classification Score in Seconds

Ratio
Ideal 0.8 0.7 High-Performance Zone 30 and above
Low Risk <0.95-0.99 <0.81-0.84 Good Fitness Zone 20-29
Moderate 0.96-0.99 0.81-0.84 Marginal Zone 10-19
Risk
High Risk >1.0 >0.85 Low Zone 10
 30

Age 16-26 Male Female

Curl-ups Push-ups Curl-ups Push-Ups
High Performance Can execute Can execute Can execute 25 Can execute 17
Zone 35 above 39 above above above
Good Fitness Zone 24-34 20-28 18-24 12-16
Marginal Zone 15-23 16-19 10-17 8-11
Low Zone 14 below 15 below 9 below 7 below
 31

References:

Bayocot, A. (2020). Physical Education and Health: Health Related Fitness, Physical Activity
Assessment, and One’s Diet, Department of Education, Cagayan de Oro City

College of Sports, Physical Education and Recreation. (2015). Physical Education for College 1,
Department of Service Physical Education

Domalaon, Rey Uriel et. al. (2020). Health Optimizing Physical Education 1: The Healthiest and
Fittest ME, Department of Education, Region IV-A CALABARZON.

PAR-Q and YOU Questionnaire. Retrieved from: : https://www.fgcu.edu/mariebcollege/

rehabilitationsciences/exercisescience/files/EIM-PAR-Q1-ada.pdf